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Nutrition
Facts:
(per serving) |
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Calories 285
Total Protein 17g
Soy Protein 6g
Carbohydrates 47g
Fat 2g
Sodium 465mg
Cholesterol 0mg
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This recipe is: |
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Low
Cholesterol
Low Fat
Low Sodium
Vegetarian |
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Recipes - Main
Dish
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Stick-To-Your-Ribs
Chili
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| Serves: 1
quart, 4 servings |
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| With
its perfect blending of "sweet"
and "spicy," this is the last chili
recipe you'll ever need. Call it meatless
or call it vegetarian; or just call it plain
good. |
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| Measures
Translation Table |
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| Ingredients: |
2 tsp.
olive oil
1 cup finely chopped onion
1/2 cup finely chopped celery
2 cloves garlic, minced or pressed
2 ripe medium tomatoes, peeled, seeded and
coarsely chopped
1 (15-oz) can red kidney beans, pinto beans
or black beans (about 1 1/2 cups), rinsed
well and drained
1 (8 oz) can tomato sauce (1 cup), or 1/3
cup tomato paste mixed with 2/3 cup water
1 1/2 cups water
1/3 cup bulgur (medium ground)
2 Tbsp. tomato paste
1 Tbsp. sweetener of your choice
1 Tbsp. chili powder
1/2 tsp. dried oregano leaves
1/4 tsp. ground black pepper
1/4 tsp. ground cumin
1/8 tsp. ground allspice or cinnamon
Pinch of cayenne pepper, to taste
1 scoop GeniSoy®
Ultra-XT Protein Powder (1/4 cup)
Salt, to taste |
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| Instructions: |
- Place the olive oil in a 4 1/2 quart
saucepan or Dutch oven, and heat if over
medium-high
- When the oil is hot, add the onion,
celery, and garlic.
- Reduce the heat to medium, and cook,
stirring occasionally, for 10 to 15 minutes,
or until the onion is tender
- When the onion is tender, stir in the
remaining ingredients, except the salt
and protein powder, and bring the mixture
to a boil
- Reduce the heat to low cover the saucepan
with a lid, and simmer the chili for 20
minutes, stirring occasionally
- Stir in the protein powder, and season
the chili with salt to taste. Serve hot
Tip: To peel a tomato, first use
a sharp knife to cut a small cross on the
bottom of the tomato. Turn the tomato over
and cut out the core. Immerse the tomato
in a pot of boiling water for about 20 seconds.
Remove the tomato from the pot using a slotted
spoon, and transfer it to a bowl of cold
water. Let is rest for 1 minute. Remove
the tomato from the cold water, and peel
off the skin using your fingers-it should
peel away easily.
To seed a tomato, cut the tomato in half
crosswise, and gently squeeze out the seeds
If you prefer a milder chili, go easy on
the black pepper and cayenne, or eliminate
them completely.
For added sweetness and texture, stir in
1 grated carrot and /or a few raisins before
bringing the mixture to a boil.
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